Workout of the day

12 Min to complete (week 4 / 6)

4 Sets:

5 Deficit RDLS (3 second negative each descent)
6 / 6 Gorilla rows

Rest 90 sec between sets

Finisher: 1:00 max jumping deficit lunges

Use a 3'' deficit, the bar should be moderate in weight. The focus is a deep stretch without compromising position. Control your descent, and actively squeeze your glutes and hamstrings to stand back up. Continue to challenge yourself more with the weight this week.

5-Rounds for time: (15 min cap)

8 DB Bench press
16 Tuck-ups
24 Air Squats

DB Weights:

L1: #20/30
L2: #35/50
L3: #40/60

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3 Sets:

10 Decline Push-ups
8-10 Seated Rear Delt Flyes

*Rest 1-2 minutes between sets